Weak knee drive

[highhopes]

I searched for this but I could not find it. I have been having problems with my knee drive not being as strong as it should be. It is almost nonexistent and it is killing my vault. When I practice my swing on a bar my knee drive is great but not when I vault. Lately my plant have been a little late, because I’m running faster then ever could this be the reason? Please help me with my knee drive I’m sick of only getting 11’.

[rlk11792]

The late plant is probably because you're over-striding your last few steps, as opposed to just running them faster. This will mess up your steps and either get you far in or far away from the box. This could be a reason that your knee drive is weaker while you vault, because your timing/location into the pit is messed up.

Ever heard of plyometrics (plyos)?

[Siros]

Well, I'm kind of having the same problem and planting late a lot. I get away with it sometimes, but not all the time. My problem is that if I lower the pole when I'm supposed to it screws my vault up or I don't get enough momentum when I vault.

[highhopes]

My last few steps are always shorter and faster so I think I'm starting my drop a little late but I haven't had time to fix it yet.

[Siros]

Well, my plants almost always vary. That's why I just pick a spot and go for it instead of counting my steps. For some reason when I count my steps it screws me up.

[rlk11792]

For some reason when I count my steps it screws me up.

Do you mean if you count them out loud as you go down the runway, or if you take a runback?
If you mean the latter, that might get you into trouble later on, once you get to longer runbacks.

[Siros]

Nah, like I'll count them in my head and as I said before, my step varies a lot especially when I try to count. It just never works out for me. Like around the end of my count I'll either lengthen my stride, shorten it, or studder step so I stay on count.

I have a sweet spot that I use now though. I think it's like 6 steps, but I don't care. I just run really hard from there and vault. I'm clearing 9'0 consistent at that spot so I'm happy.